Archive · 5 Oct 2026
Eight Everyday Habits That May Be Holding Back Fitness Results
Exercise is only one part of getting fitter.
Deepti Sharma says sleep, food, movement during the day and rest also matter.
Not eating enough or getting enough protein can make it harder to exercise and recover.
Doing the same workout for a long time may stop feeling challenging, so small increases can help.
Sitting all day, not drinking enough water and carrying stress can also get in the way.
Bodies need rest, so exercising hard every day is not always helpful.
Fitness changes usually take time, and the scale may not show every kind of progress.
Sharma suggests choosing one small habit to improve and sticking with it.
People with health conditions or injuries should consult a qualified professional before making major changes.
Fitness expert Deepti Sharma says sleep, food, daily activity and recovery can affect how the body responds to exercise.
She identifies eight potential obstacles: insufficient sleep, eating too little or too little protein, unchanged workouts, inactivity, inadequate recovery, dehydration or stress, and inconsistent effort or unrealistic timelines.
Sharma recommends adequate sleep, balanced meals with protein, gradually increasing workout challenges, and adding movement throughout the day.
Rest days, hydration and ways to manage stress can support performance and recovery, she says.
She advises focusing on one manageable habit at a time and tracking progress beyond the scale; visible changes may take eight to twelve weeks.
- Who
- Fitness expert Deepti Sharma, Director of MultiFit, offers advice to people seeking better fitness results.
- What
- An explanation of eight everyday habits that may hinder progress from exercise, with suggestions for addressing them.
- When
- The article does not specify a publication date; Sharma says visible changes usually take eight to twelve weeks.
- Where
- The advice is presented in an article discussing fitness habits; no specific location is stated.
- Why
- Sleep, nutrition, activity, recovery and consistency can influence how the body responds to exercise.
Common approaches
Sharma’s guidance
Rapid weight loss through eating less
Common approaches
Drastically reducing food may seem like a way to speed up weight loss.
Sharma’s guidance
Sharma says very low intake can reduce workout energy, impair recovery, contribute to muscle loss and lead to overeating; she recommends steady, balanced meals.
Training harder every day
Common approaches
Some people may assume that exercising hard six or seven days a week will produce better results.
Sharma’s guidance
Sharma says insufficient recovery can cause fatigue, aches, declining performance and sometimes injury; she recommends lighter days and listening to the body.
Judging progress by the scale or expecting quick results
Common approaches
Frequent weighing or expecting visible change after a short burst of exercise can lead to discouragement, Sharma says.
Sharma’s guidance
She recommends consistency, allowing eight to twelve weeks for visible change, and tracking stamina, strength, clothing fit, sleep and mood as well.
- Expert
- Deepti Sharma, Fitness Expert and Director of MultiFit
- Habits discussed
- Sleep, food intake, protein, workout progression, daily movement, recovery, hydration and stress, and consistency
- Suggested approach
- Choose one habit and work on it consistently for two weeks before adding another
- Typical visible-results timeline
- Eight to twelve weeks, according to Sharma
- Protein advice
- Include a protein source with each meal; Sharma says regular home-cooked foods can help
- Recovery advice
- Consider one or two lighter days each week
- Medical caution
- Consult a doctor or qualified professional before major changes if you have a medical condition, injury or concerns about diet and exercise